a little deviation from the template tonight, I’m considering decreasing the volume a bit so that I can fit an entire workout into the time I have available, the changes were because I worked in with the other guys at the Anvil so I had to make larger jumps and do fewer sets. However the workout was kick ass, 495 was my best single a couple months ago so two doubles is awesome, plus I PR’d on the bench and the chains were excellent. I think I’ll be using them for a while to help target my lockout, it’s definately where I’m weak in the DL.
so I’ve made some changes to the sheiko template, I don’t feel like I have the time, space or energy to follow it completely. What I’m doing now is based around the russian squat routine with benching and DLing being done with a higherish volume (sheiko inspired) but lower than what I was doing previously. This session seemed pretty good and took less than 2 hours so hopefully it will work out.
SQUAT (8 ft. squat bar, monolift) (at Anvil)
1x3 @ 235
1x2 @ 325
6x3 @ 405 → add belt
One of the guys built a mono attachment for the rack so everyone was squatting today, I gave it a try. It’s pretty sweet and not really a huge difference from my regular squat. I’ve been working on keeping my chest up more and I played around with a thumbs around grip today and less driving of the hips backwards.
Seemed to help some. I wanted to get in some pulls with the chains today but unfortunately that didn’t happen, no worries there’s always next week.
SQUAT (8 ft. bar, monolift)
warmup w/ bar
1x5 @ 155
1x3 @ 245
1x2 @ 335
1x2 @ 425 → add belt
1x2 @ 445 → w/ belt + Inzer wraps
miss 475 → belt + wraps
1x1 @ 475 → belt + wraps
1x1 @ 445 → belt + wraps
DEADLIFT
1x3 @ 275
3x3 @ 385
SQUAT
1x3 @ 335
I wanted to double 475 today, my form was all over the place though, I’ve made a bunch of changes to the way I squat but with the heavier weight it all kinda goes out the window and I revert back to what’s natural: bending wayyy the fuck over. I lost a couple reps forward I really shouldn’t have, the strength is there I just need to grove my new squat technique better. On monday I’m doing raw triples so I’ll work on it then with less weight and come back to 475 next week.
[quote]Ruggerlife wrote:
It looks like you sorted out your volume issue.
Training is looking good. Any plans to compete again soon?[/quote]
Yea I started doing Tuschcherer’s reactive training, so far it’s pretty good and it lets me manipulate the volume better than sheiko.
I’m looking at a WNPF meet on sept 20 in Rochester NY, looks like they have have a raw division and even allow knee wraps so tenitatively that’s the plan.
biceps were a little sore today, which made benching harder than it should have been, all the weights felt light and moved pretty quick so I should be good to push more when my arms are feeling better
tried the Inzer squat shoes out today, I got them a while back but really didn’t like the feel for my old stance. However, they feel really good for how I’m squatting now so I may run them for a few weeks and see how it goes, I think the squat form is finally comming along. Also hit/tied a few old PRs which was nice.
Most of the guys were doing Hoss Pulls tonight (rack pull from below the knee with a doubled mini band over the bar) so I joined in. They really hammered the lockout which left me pretty fried for the pulls with chains. The rack was in use afterwards so no squats today.
Good benching today, got some advice for improving my setup that was very helpful. The close grip floor presses were there to get some tricep work in…but then I saw the chains and the concept seemed so cool. They were definately alot of fun and very taxing on the lockout. Not sure how much weight the chains added as some was always deloaded on the floor, I think each chain is 20lbs. though
Squats were god awful today, possibly the worste technique I’ve ever had, I was all over the place, lost my balance a couple times and generally let little weights push me around. I think the culprit might be my low bar position, it’s so low I have to hunch a little bit to create a shelf and stop the bar from rolling off my back. Last week I had to set the racks higher to accomodate a taller lifter and my form felt damn good, we tried it on the last set and the was a huge improvment. This is going to take a little more experimenting but I really want to start getting some heavy weight on my back soon and I need my form locked in for that.